30-Minute Hamstring Fix | Stretch & Mobility Routine for Tight Hamstrings

Free your tight hamstrings and move better in just 30 minutes. This full-body mobility and stretching routine targets your hamstrings, hips, and lower back — helping you restore flexibility, improve posture, and reduce stiffness from sitting or training.

No equipment needed. Perfect for athletes, runners, and anyone dealing with tight or sore hamstrings.

👉 What you’ll get:
Deep stretches for tight hamstrings
Active mobility drills to improve range of motion
Gentle release techniques for the posterior chain
Guided routine that leaves your legs feeling lengthened and strong

I use this routine 2–3 x per week to improve flexibility and support healthy movement patterns.


🕒 Timestamps

00:08 – Intro | Hamstring Mobility & Flexibility Routine
00:28 – Hamstring Rockback | Loosen Tight Hamstrings Fast
02:23 – Adductor Rockback | Open Tight Hips & Inner Thighs
04:26 – Hamstring Curl | Activate Before Stretching
06:16 – Forward Fold to Squat | Full Lower Body Mobility Flow
07:39 – Split Stance Pulse | Fix Tight Hamstrings
09:57 – Lizard Lunge | Deep Hip & Hamstring Release
11:59 – Three-Legged Dog | Hamstring Activation & Flexibility
14:02 – Sumo Pulse | Strengthen and Stretch Tight Legs
15:06 – Hamstring Reach | Improve Flexibility & Control
17:00 – Sumo Forward Fold | Deep Hamstring Stretch
18:52 – Front Leg Fold | Release Tight Hamstrings
22:44 – Seated Forward Fold | Stretch for Hamstring Flexibility
25:00 – Happy Child Pulse | Hamstring & Hip Opener
28:00 – Cool Down | Relax & Recover Mobility